Comparing Nutrients in 14 ounces Vinespinach VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Vinespinach	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	26.3% 19g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	176% 1588μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	139% 556μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	43.3% 433mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	59.5% 4.76mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	57% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29.5% 206mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	68% 2318mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	10% 370g	7.88% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Vinespinach vs Chinese Waterchestnuts:

• Raw Vinespinach has more Vitamin A, 8.8 times more Vitamin B9 and 25.5 times more Vitamin C than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Vinespinach.
• Both Raw Vinespinach as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Vinespinach vs Chinese Waterchestnuts:

• Raw Vinespinach has 9.9 times more Calcium, 20 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 3 times more Copper than Raw Vinespinach.
• Both Raw Vinespinach and Raw Chinese Waterchestnuts have similar amounts of Phosphorus, Potassium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Vinespinach has 1.3 times more Protein than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 5.1 times more Energy and 7 times more Carbohydrate than Raw Vinespinach.
• Both Raw Vinespinach as well as Raw Chinese Waterchestnuts have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.